What is the specific sauna protocol?

Andrew Huberman details several specific sauna protocols emphasizing various health benefits, cardiovascular improvements, and hormone effects. Below are three key protocols he discusses:

1. 12-Minute Sauna Sessions: This involves attending four sauna sessions, each lasting 12 minutes at temperatures around 194°F (90 to 91°C). Between sessions, there is a six-minute cooldown involving cool water immersion. Hormone levels are measured throughout the study to observe changes 1.

2. 10-20 Minute Sessions, Two to Three Times Per Week: Regular exposure to sauna for 10-20 minutes at 176°F to 212°F (80°C to 100°C), 2-3 times per week, is associated with significant health benefits, including a reduced risk of cardiovascular events. The frequency and duration significantly impact the health outcomes 2.

3. 30-Minute Cycles with Breaks: This more intensive protocol involves sauna sessions of 30 minutes each, separated by 5 to 10-minute breaks. This cycle is repeated four times in a single day, reaching up to 2 hours of total sauna time at temperatures 187°F to 212°F (86°C to 100°C). It's particularly noted for substantial increases in growth hormone 3.

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     Sauna Health Benefits

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     Sauna Benefits

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     Sauna and Growth Hormone

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These protocols highlight different aspects of sauna use, from session duration and frequency to temperature settings, emphasizing the physiological responses like increased heart rate and hormonal changes that contribute to the sauna's health benefits. Adjustments can be made based on individual tolerance and health status, and users are advised to stay hydrated and monitor their body's response to heat exposure.